Best Supplements to Help Balance Hormones and Lose Weight

Whether you’re making your way through menopause or dealing with chronic stress, mental health disorders, birth control side effects, or some other disorder - your hormones falling out of whack can have far-reaching effects on the rest of your health.

One of the most common issues we see is hormone imbalance stifling weight loss efforts, or worse - causing weight gain. This can take a toll on the way you feel about yourself.

If you’ve already made changes to your diet, exercise, and sleep routines, there is one more thing you can try to turn things around: getting your hands on the best supplements to help balance hormones and lose weight. There are quite a few options worth considering, like probiotics and B Vitamins, magnesium, and more.

The Link Between Hormone Balance and Weight Loss

It’s important that you understand how hormone balance and weight loss are intertwined before we get into our supplement recommendations. Hormones are chemical messengers that control a variety of bodily functions, including metabolism, appetite, and fat storage.

When they’re in balance, weight management becomes much easier. However, the opposite is true when they’re out of sync - weight gain or difficulty losing weight can be a direct result.

Key Hormones Linked to Weight Gain and Loss

There are over 50 different hormones identified in humans, but 5 in particular have a role in weight management. These are:

Insulin: Regulates blood sugar levels, converting excess glucose into fat for storage. High insulin levels can lead to weight gain, and this is often the result of overeating refined carbohydrates and sugars.
Cortisol: The stress hormone. Elevated cortisol levels can cause your body to store fat, particularly in the abdominal area.
Leptin: Signals your brain when you’re full. Leptin resistance is common in people with excessive body fat, and this can make it harder to feel satisfied after eating. This leads to overeating and subsequent weight gain.
Ghrelin: The hunger hormone. It stimulates your appetite, which is why imbalances make you feel hungrier than normal, making it hard to control portion sizes or cravings.
Thyroid Hormones: The thyroid regulates metabolism, so an underactive thyroid can lead to a slower metabolic rate. This makes it difficult to lose weight. On the other hand, an overactive thyroid can cause unintentional weight loss.

Signs Your Hormones May Be Out of Balance

If you suspect your hormones are imbalanced it’s best to get professional blood work done to not only narrow down which hormones are causing the problem but just how progressed the issue is. That being said, here are some of the telltale signs something’s not right:

Persistent fatigue despite adequate rest
Unexplained weight gain, especially around the abdomen
Difficulty losing weight despite diet and exercise efforts
Mood swings or irritability
Decreased libido or changes in menstrual cycle for women
Cravings for sugary or fatty foods
Irregular sleep patterns or poor sleep quality

Common Causes for Hormone Imbalance

If you’re going through menopause, pregnancy, or PMS, it’s probably not much of a secret why your hormones are out of whack. However, maybe you’re at a loss for what could be causing this imbalance. Here are a few other potential culprits:

Poor diet: Overeating processed foods, sugars, and unhealthy fats can disrupt insulin and leptin levels.
Chronic stress: Constant stress triggers the release of cortisol, which you now know can contribute to fat storage and imbalance of other hormones when elevated for extended periods.
Lack of sleep: Poor sleep quality impacts cortisol, ghrelin, and leptin, leading to increased hunger and weight gain.
Sedentary lifestyle: A lack of physical activity affects metabolic rate and hormone balance, making it harder to manage weight.
Environmental toxins: Exposure to pollutants, pesticides, and chemicals can interfere with hormone production and balance.

Ultimately, your best bet is to address the underlying cause rather than trying to mask the symptoms of hormone imbalance - which in this case, is weight loss.

Still, there are quite a few great supplements to help balance hormones and lose weight simultaneously. We’ll share a few suggestions below to help you get this issue under control.

Best Supplements to Help Balance Hormones and Lose Weight

So, what are the best supplements to help balance hormones and lose weight? While these aren’t magic bullets, they can support your weight loss journey when paired with a healthy diet, a caloric deficit, and a regular exercise regimen.

B Vitamins

There are quite a few different B vitamins, each of which plays an important role in health. But for the sake of balancing hormones and losing weight, B6 and B12 are the most powerful. These assist energy metabolism, which involves converting food into usable energy.

B6 supports the production of neurotransmitters like serotonin, which regulate mood and help control stress-induced weight gain.

On the other hand, Vitamin B12 aids in energy production and can indirectly support weight management by improving energy levels and reducing fatigue, so you have the energy to exercise.

You can get these through a variety of sources - like leafy greens, whole grains, meat, eggs, and fortified foods. However, supplements allow for greater consistency.

Probiotics

Probiotics, often referred to as “good bacteria,” have been shown to positively impact the gut microbiome. A healthy gut is the foundation of whole-body health, and it plays a role in regulating hormones like insulin and ghrelin.

Probiotics may help control appetite and reduce the likelihood of weight gain linked to gut health issues by promoting a healthy balance of gut bacteria. They also support digestion and may reduce bloating, which is often mistaken for fat gain.

Probiotics can be found in fermented foods such as yogurt, kefir, and sauerkraut. You can also drink them in kombucha. Again, though - consistency is of the utmost importance for sustained weight loss, which is why we suggest supplementing with probiotics instead.

Magnesium

Magnesium helps regulate blood sugar and supports healthy cortisol levels, making it a great option for those struggling with stress management and hormone balance.

Studies have linked magnesium deficiency to increased inflammation, higher stress hormone levels, and insulin resistance - all of which can lead to weight gain.

Ample magnesium intake helps with muscle relaxation and sleep quality, a dynamic duo for maintaining a healthy weight. You can get magnesium naturally through nuts, seeds, leafy green vegetables, and whole grains.

Supplements are also available, but it’s important to consider the type of magnesium you’re getting. Certain forms are more bioavailable than others.

It’s also important to know that topical magnesium tends to be better than oral supplements from a bioavailability and side effects perspective.

Omega-3 Fatty Acids

You might associate omega-3 fatty acids with joint health, but they are so much more versatile - with key roles in reducing insulin resistance, improving heart health, and balancing hormones such as cortisol.

So how do these fatty acids help balance cortisol levels? They can reduce stress, and in turn, mitigate the weight gain effects of elevated cortisol levels. Some studies have even shown omega 3s to support fat metabolism, aiding in weight management more directly.

Find these fatty acids in fatty fish such as salmon for the best uptake. They’re available in plant-based sources such as chia seeds and flaxseeds too, but not in the same quantities. If you’re going to get a supplement, make sure you’re checking the EPA and DHA levels.

Vitamin D3

Vitamin D3 is another essential vitamin for many body functions, including maintaining healthy hormone levels. Low vitamin D levels have been linked to weight gain and higher levels of body fat.

Studies indicate that vitamin D supplementation can help regulate insulin, supporting better metabolism and fat storage. It may even improve mood and energy levels, indirectly supporting weight loss efforts.

This is a unique nutrient that’s hard to get through a diet. It’s available in fatty fish and fortified food, but sunlight tends to be the best source of Vitamin D3 - so spend time soaking up the sun outdoors!

Maca Root

Maca root is an adaptogen known for its ability to support hormonal balance, especially in women. It’s commonly used to alleviate symptoms of hormonal imbalances like low energy and mood swings, both of which may contribute to weight gain.

Research shows that maca may help improve mood and reduce stress, in turn promoting healthier eating habits and weight management. You can find a wide range of maca supplements, ranging from powder to capsules depending on your preferences.

Ashwagandha

Finally, ashwagandha is another powerful adaptogen that helps manage cortisol levels and in turn, toning down your body’s stress response. We’ve said a few times already that elevated cortisol levels can make it challenging to maintain a healthy weight.

Fortunately, ashwagandha may help the body manage stress better, improve mood, and reduce stress-related cravings, which can make it easier to keep your weight in check. Ashwagandha root extract is typically available in capsules or powder.

Tips on Choosing the Right Supplements

While there are clearly a range of great supplements to help balance hormones and lose weight, you need to set yourself up for success by choosing the right supplements. Here are some tips to ensure you get the pure, potent products you deserve.

Purity and Certification

Most importantly, look for supplements that are free from harmful contaminants such as heavy metals, pesticides, or fillers. Certifications like USDA Organic, Non-GMO, Kosher, or third-party lab testing are all indicators of a high-quality product.

These labels confirm the supplement has undergone rigorous testing for safety and quality. In other words, they give you peace of mind knowing you’re not exposing yourself to anything that could cause inadvertent harm or hold you back from your goals.

Bioavailability

You also need to make sure the supplements you’re buying can actually be used by your body - which is where understanding bioavailability becomes so important.

This speaks to how well your body can absorb and utilize the active ingredients in a supplement. For example, certain forms of magnesium or vitamin B12 (like methylcobalamin) have higher bioavailability compared to others.

So as you start your search for quality supplements, make sure you’re not wasting your money on something that won’t be absorbed by the body.

Clinical Trials and User Reviews

There’s no better way to feel confident choosing a supplement than confirming its efficacy through clinical trials or real user reviews. These give you insights into what you can expect yourself.

Brands that have put their supplements through clinical trials have nothing to hide and are clearly interested in producing products that work. If there is no scientific evidence backing a supplement, there’s no reason to add it to your routine.

On the other hand, user reviews offer a more personal look at what you might experience when adding a supplement to your regimen.

Keep in mind that what works for someone (or doesn’t work for someone) may not always align with your unique experience. So look for common themes from the reviews rather than reading these in isolation.

Convenience

You’re going to be using the supplement daily, so you want to make sure it’s an enjoyable, convenient addition to your routine. For example, powders that mix well with water or capsules you can take with meals will make your life a lot easier.

Supplements Aside, Here Are Other Essential Tips for Balancing Hormones and Losing Weight

We know you came here looking for the best supplements to help balance hormones and lose weight, and we’ve shared some great options to steer you in the right direction.

But before we wrap this guide up, we want to remind you that these are just one part of a sustainable weight loss regimen. There are a few other things you should prioritize as well.

Dietary Adjustments

The simplest way to rebalance hormones and assist weight loss happens to be the most effective - rethinking your diet. How much you eat and what you eat play perhaps the biggest role in your weight management.

Get in a caloric deficit where you’re burning more calories than you’re consuming. If you need 2,500 calories a day, for example, eat just 2,300 - over time, your body will be forced to burn fat instead of calories for fuel.

Keep your diet focused on protein-rich foods like lean meats, tofu, and legumes, which stabilize insulin and help control hunger. Include fiber-rich foods like leafy greens, oats, and flaxseeds to regulate digestion and balance estrogen.

On the other hand, make sure you avoid refined sugars and processed carbs, which can lead to insulin resistance and hormone imbalances.

Exercise Routine

The other half of a weight loss routine involves forcing your body to burn more calories. So, do resistance training at least three times a week, as this improves insulin sensitivity and boosts testosterone production.

Complement this with high-intensity interval training (HIIT) to actively burn fat and improve metabolic health. Get at least 150 minutes of moderate activity or 75 minutes of vigorous activity weekly.

Other Changes

There are a few other things you can try to regain control of your hormones and assist with weight loss, like managing stress better.

You know the role cortisol plays in hormone imbalance and weight gain, so practice deep breathing exercises, meditation, or yoga for 10-20 minutes daily.

Similarly, make sure you get at least 7-9 hours of quality sleep per night to regulate hormones like leptin and ghrelin, which control hunger. These tips, paired with the right supplements to help balance hormones and lose weight, will lead to profound results fast!

Final Thoughts on the Best Supplements to Help Balance Hormones and Lose Weight

Want to learn more about how to lose weight without counting calories? Our blog has resources on everything from homemade drinks to lose weight fast to how to increase GLP-1 naturally. Here are some of our most popular resources:

Whether you need a prebiotic or probiotic supplement or both we’ve got clinically studied solutions waiting to be discovered.